• Worried about cancer prevention? Take things in hand by making changes such as a healthy diet and regular check-ups.

You’ve probably heard contradictory reports on cancer prevention. Sometimes a specific cancer prevention advice recommended in one study is not recommended in another study.

Often, knowledge about cancer prevention is still ongoing. However, it is generally accepted that your lifestyle affects your chances of getting cancer.

So if you want to prevent cancer, simple lifestyle changes can make all the difference. Follow these cancer prevention tips.

1. Do not use tobacco

If you consume any type of tobacco, you will be in conflict with cancer. Smoking has been linked to various cancers, including lung, mouth, throat, laryngeal, pancreatic, bladder, cervix and kidney cancers. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you do not consume tobacco, exposure to secondhand smoke may increase the risk of lung cancer.

Avoiding smoking – or deciding not to consume it – is an important part of cancer prevention. If you need help with stopping, ask your doctor about stopping smoking and other cessation strategies.

2. Eat Healthy

While healthy food and meal choices can not guarantee cancer prevention, they can reduce your risk. Follow these guidelines:

• Eat lots of fruits and vegetables. Focus your diet on fruits, vegetables, and other plant-based foods such as whole grains and beans.
• Avoid obesity. Eat leaner and leaner by choosing fewer high calorie foods, including refined sugars and animal fats.
• If you want to drink alcohol, do so only in moderation. The risk of developing various cancers, including breast, colon, lung, kidney and liver cancers, increases with the amount of alcohol and the duration of alcohol consumption. , drunk regularly.
• Limit processed meat. A report from the International Agency for Research on Cancer, the World Health Organization’s cancer organization, concluded that high consumption of processed meat may slightly increase the risk of developing certain cancers.

Women who follow a Mediterranean diet with extra virgin olive oil and mixed nuts may have a lower risk of breast cancer. The Mediterranean diet focuses mainly on plant-based foods such as fruits and vegetables, whole grains, legumes and nuts. People who stick to the Mediterranean diet choose healthy fats like olive oil, butter and fish instead of red meat.

3. Keep a healthy weight and be physically active

Maintaining a healthy weight could reduce the risk of developing various cancers, including breast, prostate, lung, colon and kidney cancer.

Also physical activity is important. Physical activity not only helps you control your weight but can also reduce the risk of breast cancer and colon cancer.

Adults who participate in any physical activity receive certain health benefits. However, if you want to achieve significant health benefits, try to achieve at least 150 minutes per week with moderate aerobic activity or 75 minutes per week with intense aerobic activity. You can also perform a combination of moderate and vigorous activity. As a rule, you should include at least 30 minutes of physical activity in your daily routine – and if you can do more, even better.

4. Protect yourself from the sun

Skin cancer is one of the most common cancers – and one of the most preventable. Try these tips:

• Avoid the midday sun. Keep away from the sun between 10:00 and 16:00 when the sun’s rays are strongest.
• Stay in the shade. When you are outdoors, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.
• Cover the exposed areas. Wear loose clothing that covers your skin as much as possible. Choose light or dark colors that reflect more UV rays than pastel colors or bleached cotton.
• Do not save on sunscreen. Use a broad-spectrum sunscreen with a SPF of at least 30, even in cloudy weather. Apply the sunscreen liberally and repeat the application every two hours or more frequently when swimming or sweating.

Avoid sunbeds and sun lamps. These are just as harmful as natural light.

5. Get vaccinated

Cancer prevention includes protection against certain viral infections. Talk to your doctor about vaccinations against:

• Hepatitis B hepatitis B can increase the risk of liver cancer. The hepatitis B vaccine is recommended for some high-risk adults – such as sexually active but not mutually monogamous adults, people with sexually transmitted infections, people who consume intravenous drugs, men with sex with men and health care. or public safety personnel who may be exposed to infected blood or body fluids.
• Human papillomavirus (HPV). HPV is a sexually transmitted virus that can cause cancers of the cervix and other genitals, as well as squamous cell carcinoma of the head and neck. The HPV vaccine is recommended for girls and boys aged 11 and 12 years. The US Food and Drug Administration has recently approved the use of the Gardasil 9 vaccine for men and women aged 9 to 45 years.

6. Avoid risky behavior

Another effective cancer prevention strategy is to avoid risky behaviors that can lead to infections that can increase cancer risk. For example:

• Practice sex without risk. Limit the number of sexual partners and use a condom during sex. The more sexual partners you have in your life, the more likely you are to have a sexually transmitted infection such as HIV or HPV. People with HIV / AIDS are at higher risk for anus, liver and lung cancer. HPV is most commonly associated with cervical cancer but may also increase the risk of cancer for the anus, penis, pharynx, vulva and vagina.
• Do not share needles. Sharing needles with people taking intravenous medications can lead to HIV, as well as hepatitis B and hepatitis C, which can increase the risk of liver cancer. If you are concerned about drug or drug abuse, contact a specialist.

7. Get regular medical help

Regular self-examinations and screenings of various cancers – such as skin cancer, colon cancer, cervical cancer and breast cancer – can increase your chances of detecting cancer at an early stage if treatment will most likely be successful. Ask your doctor which cancer screening program is best for you.